Warm up: 3 Rounds
250M Row.
30ft walking lunge steps.
10 KB Deadlifts.
8 ring rows
workout #1: For Time
1000M Row.
—THEN—
3Rounds of.
100ft OH Plate walling lunge, 45/35.
15 Russian Kb Swings, 106/88/70/53.
15 Hand release push ups.
15 KB Bent Over Row, 70/53.
—THEN—.
1000M Row
RPE: 5-6
Workout #2: EMOM 10 ( Alternating )
16 GHD Sit up/ 30 AB-Mat sit up.
12 GHD Back EXT/ 24 Barbell Goodmornings